Tadasana is a Sanskrit word which is a combination of two words “tada” and “asana”. “Tada” means “mountain” and “asana” means “pose”. In modern yoga, it is a foundational yoga pose for all standing asana.
The final position of Tadasana looks like a palm tree that is why it is also recognized as “palm tree pose”. Tadasana is also known as “Samasthiti” which includes two words – “sama” means “upright or straight” and “sthiti” means “to stay still”.
Tadasana is the base of all the yoga asana due to the various health benefits it provides.
11 Benefits of Tadasana are as follows:
1. Helps in Increasing Height
The regular practice of Tadasana stretches all muscles of the body from head to toe. Thus, it activates the growth hormones and increases dehydroepiandrosterone sulfate (DHEAS) secretion that, in turn, helps to increase height. (1)
It is the best yoga asana to increase height in growing children.
2. Improves Posture
Tadasana causes contraction of erector spinae (a group of muscle running the length of the spine on the left and the right, from the sacrum and hips to the base of the skull) that makes muscles strong around the spine region thus causing the spine to straighten. (2)
3. Boosts Concentration
Practicing Tadasana can increase the oxygen level in the brain, balance the breath, and increase awareness. The steady posture can calm the mind which helps to enhance the focusing power.
4. Reduces Back Pain
Tadasana is the perfect pose to work on body posture. It helps to strengthen the spine, lower back, and pelvic organs. The stretching of abdominal muscles also helps to make the torso strong which can lead to relief from back pain.
5. Treats Sciatica
Stretching of the hip flexors, hamstrings, and glutes are useful for sciatica. Tadasana yoga is effective in strengthening these muscles and other supportive muscles like the pelvis, and back muscles which provide relief from sciatica.
6. Strengthen Lower Legs
The practice of tadasana activates the muscular actions of the lower parts of the legs such as toes, ankles, and knees which in turn strengthens the lower part of the legs.
7. Encourages Healthy Digestion
Tadasana helps the digestive and excretory systems to work more efficiently which encourages healthy digestion and improves metabolism and micronutrient absorption.
8. Can Enhance Energy Levels
Yoga postures are beneficial in increasing a sense of energy, personal control, and power. One research suggested Tadasana is one of the yoga that can help to improve the sense of power and self-confidence.
9. Promotes Weight Loss
Tadasana is a good yoga asana to lose weight from the sides and the stomach. This asana stretches the whole body and tones the hips and abdomen which helps to reduce fat.
10. May Help in Type 2 Diabetes
Yoga has been found effective in preventing type 2 diabetes. (3, 4)
However, many yoga poses are beneficial in diabetes but Tadasana has been suggested as one of the asanas that can help to control type 2 diabetes. This asana can regulate blood glucose levels and reduce insulin levels which are crucial for managing type 2 diabetes. (5, 6)
11. Reduces Flat Feet
Tadasana helps to stretch the Achilles tendon and the soles of the foot from the middle of the foot to the heels and the toes. This helps to strengthen the muscles of the foot which stimulates the arches of the feet to appear.
Steps to do Tadasana
Below are the steps of Tadasana
- Stand straight on the ground, keep your feet at the hip distance and spine erect.
- While inhaling raise your both arms upwards and interlock your finger just above your head. Exhale
- Now while inhaling turn your palm to face upward, and raise your hand and heels simultaneously to stand on your toes.
- Stretch your shoulder, arms, and chest upward and balance your body on toes.
- Take normal breathing and stay in this position for nearly 10 seconds.
- Then flip your palm to face downward, exhale and bring back both hands and heels simultaneously to starting position. Inhale
- While exhaling release your hands and come back to normal position. Relax
- Repeat the above steps for 1 to 5 times or 1 to 5 minutes.
Precautions to be Taken While Doing Tadasana:
- Don’t apply to much pressure while going up, else you will end up with sore muscle, go slow.
- To avoid strain on leg muscles it is crucial not to stay in the Tadasana position for too long.
- Too much extension may cause knee problems.
- Pregnant or menstruating women should take wall support from the back while doing this asana.
- People suffering from insomnia, migraine, low blood pressure, and joint pain should avoid this asana.
- In the case of dizziness or lightheaded, it is better to avoid this asana.